Here’s a sample Flexibility and Mobility workout plan for beginners, incorporating yoga or Pilates:
Frequency: 2-3 times per week.
Workout Structure:
Yoga or Pilates Session (30-45 minutes):
- Start with basic yoga poses or Pilates exercises focusing on major muscle groups.
- Example Yoga Poses: Cat-Cow Stretch, Downward Dog, Child’s Pose, Cobra Pose, Warrior I and II.
- Example Pilates Exercises: The Hundred, Pelvic Curl, Single Leg Circles, Rolling Like a Ball, Spine Stretch.
Focused Stretching (10-15 minutes):
- After the yoga or Pilates session, spend some time stretching each major muscle group.
- Include stretches for the hamstrings, quadriceps, calves, back, chest, shoulders, and arms.
Tips:
- Focus on breathing deeply and evenly throughout the exercises.
- Don’t force any pose or movement; flexibility will improve over time.
- Each pose or stretch should be held for 15-30 seconds.
As always, it’s important to consult with a fitness professional or a healthcare provider before starting any new exercise program, especially for those with pre-existing health conditions.